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4/9/17 5:43 A

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Bye. All the best on your path to health. One thing, to loose body fat you will need a calorie deficit, and I'm guessing that you will need to eat something like 1600 calories a day in order to loose a pound a week. Keto or no Keto, that is how things are.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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4/9/17 5:01 A

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Well I stopped keto for 2 days. My energy level went back up to normal, and my blood pressure dropped back to normal (110/60). So if the diet works for you, keep it up. It was not for me.

I lost 3 kilos but felt horrible. Back to regular Spark. Good luck all. :)

~Tito Tim~
Iloilo, Philippines (GMT +8)
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4/5/17 8:18 P

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In Sep I cut my food portions down to human sized, added in a lot more veggies, and started exercising. Just cutting out cokes, chips, and cookies was easily 1,000 calories a day.

Also, I have noticed my blood pressure has shot up pretty high. While fat it used to be 122/80. For like the last 18 years. As I lost weight it dropped to 110/60 (since November). I checked it last night and this morning, it is back to 125/80. I sure hope that is a temporary bit.

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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-JAMES-'s Photo -JAMES- Posts: 11,331
4/5/17 1:56 P

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I'm guessing that your change in eating back in September was to eat fewer calories.

But if the general ratio of calories was not Keto, then in the last 5 days you have depleated your glycogen, carbs and a lot of water, together typically about 5 pounds (2.5 kg). Sadly this is a one time thing. On the other hand, it means that you are going to be a better fat burner.

Keep going. If at this point you feel headaches being slightly unwell, take some extra water and salt.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
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4/5/17 9:00 A

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I had a very fast weight loss streak at the beginning of my diet back in Sep/Oct. I really did not expect it to happen again. Not complaining - just surprised.

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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4/5/17 8:47 A

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Wow, that's an impressive weight loss. A lot of it is water... shrinking glycogen stores and such, but seeing as you are losing at such a rate, you are doing well with it. Stay strong. Continue to keep us informed on how you are doing.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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4/5/17 6:42 A

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Well, day 5 almost finished, but it is not over yet...

So far, as of this morning, after 4 days I somehow lost 2.5 kg and 1.5 inches on my waist! I am not sure how that is possible, or if it is healthy, but after a 3 month plateau I am glad to see it. I have been exercising less because I am tired and weak. I don't know if that is the "keto flu" I have heard about, or just a lack of carbs and my body protesting. So far so good.

I am eating more calories than I was on my old diet plan. The calorie goal is the same (1,500-1,800) but I am counting macros more carefully and actually hitting my target.

Here are my totals for the last 4 days. Day #4 is higher in carbs because I ran into some refried beans. They are a rare treat in the Philippines I was not passing them up - no matter what ha ha. (totally worth it)


Day 1 totals: 1271 Calories
21 gr Carbs
96 gr Fat
80 gr Protein
6 Gr fiber
15 gr Net Carbs

Day 2 totals: 1,954 Calories
46 gr Carbs
142 gr Fat
111 gr Protein
16 gr Fiber
30 gr Net Carbs

Day 3 totals: 1,420 Calories
41 gr Carbs
101 gr Fat
90 gr Protein
17 gr Fiber
24 gr Net Carbs

Day 4 Totals: 1,604 Calories
57 gr Carbs
117 gr Fat
89 gr Protein
20 gr Fiber
37 gr Net Carbs


~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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4/1/17 11:50 A

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lol i have zero money to ever go back..the trip was a gift from a very sprcial, dear friend!

Holly
Northern NY
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4/1/17 10:57 A

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I am trying to get back to my birth weight: 8 pounds 6 ounces ha ha

We did a "once in a lifetime" Disneyworld trip back on 2001. We had such fun that the kids and I went back every year for the next 10 years!

I have been losing and gaining the same kilo. It is driving me crazy...

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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4/1/17 10:16 A

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ive been on a plateau since jan 1. i had ONE big loss a few weeks ago..and very grateful for it, but since have gone up and down, up and down. this morning, weigh in day, i'm back to my alltime low. but no lower...and yeah its frustrating and discouraging, but i'm 52 pounds less than i was on October 29, and 100 and something less than i was 2 years ago...so i'm ok with it. was hoping to be another 3.8 down before april 19th, when i go to disney for the first (*and probably only) time in my life...and i know i'll probably come back at least 10 pounds more...but then i'll be right back on for the duration..which is another 58 pounds (if i want to be on the charted weight for my height.) but, frankly, i'd be really happy with another 30. right now i'm at my college weight from the 70s...first time since then so i think thats pretty good.

Holly
Northern NY
EDT


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4/1/17 8:55 A

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Today was my first day tracking keto and the 20 gr of carbs sure makes it tough. Especially going to the city for lunch. We went to the city today for some shopping, and eating out is all carbs. I got a bbq chicken quarter, and gave away the rice, and bought a side salad, no dressing. The chicken was marinated and I have no idea what was in it. So it may have pushed me over on my carbs, but I have no way of knowing. It was a clear glaze, with no noticeable sugar... but... yeah. Sugar or corn starch is very likely. No way to track that.

So, disregarding the unknown chicken marinade I came it at 21 gr of carbs. If you subtract out the fiber I am at 15 gr. Not too shabby for my first day.

I am currently reading up on some keto desserts. My go to sweet has been apples - but no more ha ha. I found a couple fat bombs that I can get the ingredients for. We don't have exotic stuff like almond flour, almond milk, dark chocolate (but we do have cocoa). I will find something. So I may just have a tablespoon of peanut butter. A tbl has 3 gr of carbs and so far I am at 15 gr, and the unknown chicken marinade.

I am going to ty and add a table with my meals... but the limited format ability here will probably not let me. I post it and if it loses it formatting I will try and straighten it up... We shall see :)

Breakfast ..Calories. Carbs.. Fat.. Protein.. Fiber
Scrambled egg (2) 140 ..2 ......9 .....12 ........0

Lunch
Grilled chicken ........154 ..2 ....9 ....16 ..... 0
Salad ........22 ...4 ....0 ......2 .... 0

Dinner
Ground beef ....200 gr ... 620 ... 0 .. 53 .. 33 .. 0
Tomato .25 cup 13 .. 2 .. 0 .. 1 .. 1
Cheese 1 oz 1100 .. 0 . 9 .. 7 .. 0
Cucumber 10 gr ..1 .. 0 .. 0 .. 0 .. 0
Asian radish 20 gr ..4 .. 1 ... 0 .. 0 .. 0
Summer Squash 100 gr ..16 .. 3 .. 0 .. 1 .. 1
Bell Pepper 5 gr ..1 .. 0 .. 0 .. 0 .. 0

Snack
Peanuts 30 gr ..190 .. 5 .. 16 .. 8 .. 4

Totals ..1271 .. 21 ... 96 .. 80 .. 6
Goal .....1500-1800 ... 19-23 ... 125-150 ... 75-90 ... 25-35
Remaining ...229-529 ...0-2 ... 29-54 .. 0-10 .. 19-29


Ok, best I can get. The columns don't line up but are separated, and not on multiple lines, anymore. Oh... I could go for an HTML editor ha ha


Edited by: TUKARAMA at: 4/1/2017 (09:02)
~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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4/1/17 8:43 A

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Spinach, not so much. but we get pechay (bok choy). It is pretty similar. We have tons of it growing outside. Luckily the nuts I buy are a 30 gr bag - everything here is individual sachets...usually drives me crazy, but for the nuts it is perfect.

The main reason I am trying this is to break my plateau. I have been pretty stuck since January. There are too many restrictions on this for it to a be a lifestyle choice for me. I have been doing my own combination of intuitive eating/IIFYM/IF... I was doing it long before I ever heard any of those terms. But basically I watch my macros and no food is "bad" or "good". I lost 1 kg a week for 15 weeks (knowing it would not last). When it stopped... it stopped! In the last 12 weeks I lost 3.5 kg. A loss is better than nothing, but I am fighting for every gram right now. So if this can get me going again... why not? But it is simply not sustainable for me. Too many of my favorite foods are "bad".

Today was my first day tracking keto and the 20 gr of carbs sure makes it tough. Especially going to the city for lunch. We went to the city today for some shopping, and eating out is all carbs. I got a bbq chicken quarter, and gave away the rice, and bought a side salad, no dressing. The chicken was marinated and I have no idea what was in it. So it may have pushed me over on my carbs, but I have no way of knowing. It was a clear glaze, with no noticeable sugar... but... yeah. Sugar or corn starch is very likely. No way to track that.

Yes, I was in the Winter Challenge but with my plateau I lost almost no weight during it, so I have not signed up for the new one. I probably should.

Dinner turned out quite well, though. Cheeseburger on a bed of zucchini, with homemade salsa. Cucumber, bell pepper, lettuce, and Asian radish on the side. The patty was unusually large. I made up 150 gr patties for the freezer and the last one was 200 gr. But my lunch was small... so I am ok with that. :) 8 carbs, 62 fat, 42 protein. Crazy big meal for me. I splurged and bought ground beef, turns out I like the ground pork better. It is what I usually buy. Beef was ok for a change. Not sure which is more keto friendly, or if they are about the same.





~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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3/31/17 8:48 P

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Hi and welcome..reading your posts I wonder about the orange squash..I would look that up. Can you get spinach? Mushrooms?
Nuts are good just watch the amount. Keep your fat high..I agree don't worry about the fat in the coconut milk!

Holly
Northern NY
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3/31/17 1:44 P

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I'm curious about something... if you consider this a fad diet and are only going to do this for a short time... why are you doing it? Would it not be better to find the diet that works for you and your lifestyle/health responses? What the keto diet does is direct the body to look upon fat as it's main source of fuel...that way if you are in a calorie deficit, the body is set up to burn the fat stores instead. To do this your main macro (fat, proteins, carbs) should be fat, carbs should be extremely low and gotten from nonstarchy veggies, proteins moderate since the body can burn protein for fuel which is something you don't want to happen.

I am guessing that the coconut milk you make is a lot like the canned stuff we get (I live in Iowa, so fresh coconuts are not readily available). You shouldn't worry about the fat so much since you want that macro high. It's probably my main source of fat... that and coconut oil.

Cauliflower is wonderful. I use it a lot for things like fried "rice" and such. Most things that use potatoes can be substituted with cauliflower. The rest of your produce sounds perfect.

Again, I hope you find a way to make this work for you. I applaud you efforts to get healthy.

BTW... I just checked out your Spark page and see that you belonged to the Winter 5% Challenge... are you not going to do the Spring Challenge? It starts next week.

Edited by: SIMCYN at: 3/31/2017 (13:50)
Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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3/31/17 10:20 A

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The only coconut milk we have around here is what we make. I asked my wife about canned coconut milk and she looked at me like I was crazy - she has never heard of it. At the market we buy a whole coconut, they open it and grind it (cool electric reamer looking thing), then we take it home and make the milk. It is thin, but cooks up really thick. Even if I am looking for high fat, this stuff is crazy high. One cup is 500 calories, 85% of that is fat. No wonder it is so good ha ha.

I wandered around the market buying stuff today. I got pechay (bok choy?), cabbage, an almost zucchini looking squash (they have never heard of zucchini), a green speckled pumpkin looking squash (orange on the inside, no idea of the name, it is just called "squash" here), lettuce, Asian radish, cucumber, green beans (sort of), and of course my ampalaya (bitter melon). Hopefully those are all ok. Should have got cauliflower, but did not know if it was ok or not - and it is crazy expensive here.

Tomorrow is the grocery store: ground beef, pork steak, and chicken, I guess? Beef here is bad quality (very tough) and quite expensive. Pork is cheaper and better quality.

I am sure going to miss my 2 apples a day. That was my sweet snack. Now I have to figure out a replacement.

We do not get "exotic" stuff in the Philippines like almond flour, or protein powder. Well, protein powder is available but the $50 can is over $100, so ... not gonna happen. Any kind of 'health food store" item is imported and prohibitively expensive. It makes it more fun to work with recipes here ha ha I was making my own granola bars using gelatin for the protein. But even that was difficult and expensive to find. Carrageenan is about all they use here, and seaweed has no protein. Asians have been using seaweed for gelatin since 600 BC, they ain't changing now.

~EDIT~
Oh, we do have a squash tree in the yard, that is fun. Ok... I know it is not really a squash tree but it is a climbing vine. So there are 2 trees with squash in them. :)

Edited by: TUKARAMA at: 3/31/2017 (10:22)
~Tito Tim~
Iloilo, Philippines (GMT +8)
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3/31/17 9:35 A

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I would think that there would be keto veggies and such in the markets. I would love to check out all the different and new produce and experiment on various ways to fix them. Perhaps make a list and then do a search of nutritional values on each. Leafy greens are always safe bet (there probably are some leafy greens out there that are higher carb... I just can't think of any).

There's a lot that can be done with coconut. I don't do dairy since I have a problem with it. I often use coconut milk for cream based type recipes. I have a Thai soup that is so good using it. Under the recipe section James posted a bread like recipe that I've used that is pretty good using protein powder... I think he called it waffle something. I cook it on a griddle like a tortilla. It's a bit higher in protein than I like, but doable. I have also used almond flour and have made decent bread like stuff. I never liked the oopsie bread, but it is probably because I raise my own chickens and the eggs have a strong egg taste... good in most cases, but when making the oopsie bread, I find it just tastes too much like an omelet.

Canned coconut milk is a lot thicker... more like a thick cream. It works differently than the stuff in a carton that I also use as a milk substitute. I'm just saying this because if the coconut milk isn't thick, you may want to buy some online to have on hand... it's a lot better than evaporated milk and is higher in fat, which is desireable in keto.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


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3/30/17 8:06 P

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Yeah, just for the weight loss. I got stuck. I have lost almost no weight since January... So I am just trying to shake things up.

The only milk here is a really nasty UHT, unrefrigerated, boxed milk. Not something I would drink, and unsure if you can make decent curds with it (I miss my fried curd in Indian food ha ha). Mostly for cooking I used Carnation evap. It makes good sauces, but I quit using in when I started losing weight because it is too high in calories.

Grocery shopping is a challenge here. I look at it as a weekly treasure hunt.

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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3/30/17 6:49 P

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Loved reading your post and I hope you will keep us informed on how you are doing. I can see how you would have a difficult time of it in the Philippines. If you have access to milk... cream cheese is fairly easy to make yourself if you can't buy it. Just do a search, there are plenty of DIY sites for making it.

Someone else on the site is doing a vegetarian keto WOE which is based on beans and such for the protein. It is higher in carbs, but if you really like beans... you could use them. You may not see the full benefit that the non-bean keto diet has since it would be higher in carbs, but you do want to have something you can live with. I would stay away from the starchy veggies.

You never said why you are doing keto... is it for the weight loss? 18 kilos is great. I've lost over 70 pounds. Some here do the keto for diabetes.

Anyway, tell us how you are doing. Good luck.

Cynthia
central standard time, Iowa
Black Panther Team gold team
Navy Ninja green team

nutritional tracker
//docs.google.com/spreadsheets/d/1sV
UZZoP_nIc2HCLax9YbKBs8-8eL3yrUdp6uvCAt
c10/edit#gid=30


Fitbit addy: //www.fitbit.com/user/4XXQSN
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3/30/17 3:27 A

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Ok I may have bad mouthed all the "fad diets" ha ha... but here I am anyway. I have been tracking my macros since Sep 2016 and lost 18 kilos by January 2017. Then I got stuck. Been stuck. Willing to try anything...

I have been tracking macros and doing well with it, but my old macros were pretty easy.
Carbs 150-185 g; (40%)
Fat 50-62 g; (30%)
Protein 112-138 g; (30%)
Calories 1500-1850


First things first. I just looked up the recipe for oopsie bread. Cream cheese and eggs? Seriously? I may have to try that one. If I can find affordable cream cheese. Grocery shopping is tough in my art of the Philippines.

I am a 53 year old man, 172 cm, 96.6 kg. I am from Texas but retired at 48 and moved to the Philippines. This will complicate the keto idea a bit. Not just because rice is king here, and sugar is in everything (sweetest inedible spaghetti in the world!), but a lot of stuff simply is not available here. I mean simple things, like zucchini. There are some of the bigger squashes, but I cannot find zucchini or anyone who knows what it is (even showing pictures does not help). Cheese is prohibitively expensive and very limited choices. You can forget cauliflower, too.

Damn, I just realized something. I found dried pinto beans last week - the first ones I have seen in 4 years - and now I can't eat them? I am a Texan, I need my refried beans. The horror.

I am going to try this out but in all honesty it does not look like something I would be interested in doing for the long haul. Which is why I never tried it before. Looking at some of the foods recommended to stay from reads like my list of favorite foods: Beans such as kidney, pinto, lima, black beans and lentils. Starchy vegetables, such as corn, sweet potatoes, lima beans, peas, and okra. Those are my go to foods, man.

But on the plus side I can go back to using coconut milk. Fresh coconut milk is 500 calories per cup and pretty much all fat.. so I guess it ok? I mean, I don't use a whole cup in a serving, but for curries it is awesome. (I have never seen canned coconut milk here, and my wife never heard of it). Also, I like avocados, so that is good. I will be making salsa with mine. Here they think that is crazy and they use it for ice cream, which I think is crazy (and horrid).

Speaking of my wife, it will not be a problem that she is not following keto, as we never eat the same meals anyway. I will just have to teach her what is and is not allowed (as I learn it). She lives on canned fish or dried fish, and rice - I could never do that.

Today is Thursday and Saturday is grocery shopping day. So it looks like I can start on Saturday.

These are my proposed macro goals. Seems a bit harsh... we shall see.
Carbs 19-23 g; (5%)
Fat 125-150 g; (75%)
Protein 75-90 g; (20%)
Calories 1500-1800

I don't want to sound too negative. I really am looking forward to this. But it sure is a big change from my normal diet (even my healthy diet I started last September). I am scouring the internet finding recipes and food ideas. Should be fun. :)

~Tito Tim~
Iloilo, Philippines (GMT +8)
youtube.com/c/TitoTimVideos


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